Hi and welcome.
I'm Donna from Take A Moment and in today's class I'm going to be taking you into a state of flow where we can bring our mind and our body into deep relaxation and deep focus.
Take a comfortable position.
For this you can be lying down or seated.
And if you're seated,
Start to lengthen the spine all the way up to the crown of the head.
And wherever your body is touching,
If you're lying or seated,
Start to just observe that connection of the body with the floor below.
The eyes gently closing down and starting to draw the awareness into the physical body.
And taking a few breaths and gently scanning,
Starting at the feet.
Scanning the body and just witnessing and observing anything that feels a little bit sticky in the body.
Anything that feels like it's not flowing.
And if you like you can draw the breath to that area and maybe take a nice deep exhale.
Taking the awareness all the way now.
All the way through the neck.
All the way up to the crown of the head.
Taking three deep breaths.
Taking that inhale breath in through the nose.
Then releasing out the mouth.
Taking two more inhale breath.
Exhale tension just moves away.
Inhale the breath floats in.
Exhale releasing and just softening.
Allowing the body to just rest.
Drawing the attention to the breath.
Just allowing the mind to now rest on the breath.
No need to hold.
No need to push here.
Just resting the focus on the breath.
Observing now as the breath comes in and taking the awareness to the belly.
Observing the belly as it expands on that inhale breath.
Gentle release on that exhale breath.
Staying with and observing this inhale the belly rises like a balloon.
That gentle softening almost trickling exhale as the belly just melts down.
Staying with that awareness on the belly.
I want you to now take yourself to your favorite beach and imagine that you're looking at the edge of the sand.
And on your inhale breath I want you to imagine now that you're the ocean and the waves and in the inhale you draw the water back in.
And as you exhale the water gently kisses the sand.
Stretching over the pebbles.
Inhale breath the water draws in.
Gentle flow.
The exhale breath the water gently kisses the sand.
You are now the water absorbing on that inhale drawing in energy.
At exhale the gentle wave lapping onto the shore as you let go and release.
And staying with this gentle tidal movement of the water.
Allowing that water to calm the mind.
Just calming the body.
Bringing us into this state of flow.
Completely absorbed in this flow of the ocean.
So effortless now each breath.
Each wave as it comes in trickles over the sand.
Inhale feeling that energy draw in.
As the ocean draws in.
At exhale that softening that letting go as the water just gently kisses the sand.
And if anything starts to come up now anything that you need to release just releasing that on that exhale breath.
Letting the water move and soften and let go.
Creating space for that inhale that new energy to flow in.
Allowing this energy of the flow of the ocean to calm all the cells and all the tissues.
Bringing us into this state of flow.
This mindful moment.
Allowing this ocean to wash all the way through the body.
Allowing now the awareness to come back to anchor into the breath and anchor back into the physical body.
Maybe choosing to wiggle the fingers or toes.
And then letting go.
And taking a few deep breaths.
And you might like to just stay in this beautiful state of flow.
Just resting here in silence.
Otherwise if you're ready to embark on your day or even just embark on the rest of your evening.
Gently open the eyelids.
And just remembering you can come back to this state of flow at any time in your day.
Namaste.
